Carb swapper: Healthy swaps for your usual sides

Carb swaps: Healthy rice alternative

Quinoa is a grain that has similar properties to rice so makes a good substitute for traditional rice-based recipes such as risotto. While not much lower on the carb scale than rice, it has many more other nutritional benefits. The gluten-free grain is rich in fibre, protein and vitamins. Use it as a side for curry, stroganoff or casserole or to bulk out a salad.

Other options Add filling ingredients to a curry, such a lentils or sweet potato, so you don't need to serve it with a side at all. Pearl barley is also a lighter rice alternative.

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